Here's a pretty good training article written by a good deadlifter.
Deadlift Training Cycle
by Lance Karabel
This is the program I used in Jan 08 when I pulled 804 at the USAPL Wis Open. My actual target goal was 770 which I took on my second attempt and nailed it. Since my goal was to hit 770 I began week 1 with roughly around 60-65% of the ORM I wanted to achieve at the meet.
Week 1 - Deadlifts 500x5, 510x5, 520x5
Week 2 - Suspended Band Deadlifts 600x5, 675x5, 700x5
Week 3 - Deadlifts 550x5, 560x5, 570x5
Week 4 - Suspended Band Deadlifts 710x3, 730x3, 750x3
Week 5 - 600x3, 625x3, 650x3
Week 6 - Suspended Band Deadlifts 750x3, 775x3, 815x3
Week 7 - Deadlifts 665x2, 685x2, 705x2
Week 8 - Deadlifts 715x2, 730x2, 750x2
The sets and reps listed above are my “work sets”. Anything before that I consider “warm up” sets. I progress up with weight each set normally taking smaller jumps in the beginning of the cycle. I do three weeks of 5’s then three weeks of 3’s finishing up with the last couple weeks of doubles. I normally do not max out in the gym before the meet.
Suspended Band Deadlifts I believe are essential to develop speed from the floor but at the same time strengthen your lockout at the top. Our accessory exercises varies from week to week. Barbell and dumbbell rows, pulldowns wide and reverse, sled pulls and so on. We pick three exercises and do roughly 3 sets of 8 reps. That’s pretty much it, simple yet effective! Thanks for taking the time to read this. And thanks to Jason for posting it on his site!
Thank you Lance for sharing your routine with us! It should be noted that Lance not only has over 20 years of powerlifting experience, but he is the owner of Lance's Gym at 3636 S. Iron in Chicago. He can be reached at 773-927-0009 for personal training, coaching, or for information on the gym.